A General Foot Reflexology Self-Help Method

Reflexology, acupressure and foot massage are most effective when applied on a regular basis. Just as stress and tension are accumulative, so are the benefits of circulation work and the relaxation response. Following is a simple method anyone can use to relieve tension and ease the aches and pains resulting from the constant wear and tear of the foot. [This is an extract from Danielle's book, The Well-Tempered Life.]

Foot MapNote: Let's section the feet into 5 sections: A, B, C, D, E on the Plantar side of the foot which is the sole of the feet. The toes are Section A, the ball of the foot is Section B, the instep is related to Sections C & D, and the heel is Section E. When we look at the top of the foot, that part of the foot is referred to as the Dorsal side. The outer side of the foot is referred to as the Lateral side while the inside of the foot is referred to as the Medial side.

1. WARM UP

Start by rubbing your hands together, generating warmth. Sit on the floor or on a comfortable chair. Bend the right knee so that you can place your right foot on your left thigh area with the sole of your foot [the plantar side of the foot] facing you. Rub and wring the foot as if you are trying to squeeze stuff out of it. This will increase the circulation in the foot.

2. BOTTOM SIDE OF FOOT (PLANTAR) SECTION A — TOES — HOW TO RELAX TENSION IN THE REFLEXES RELATED TO THE HEAD, NECK, EYE AND EAR REFLEXES

Toe massageHand & FootHold your right foot with the left hand supporting the toes and work one toe at a time. Support each toe with your left fingers behind it placing your right fingers on top of your left fingers to give you a stable supportive position. Press either your right or left thumb (you may want to alternate which thumb to use depending on which toe you are working) into a toe pad giving it a pressure point circular massage – start at either the big toe or baby toe – whichever one you prefer. After working the toe pads, slowly inch your thumb in a press-release manner [referred to as the thumb walk] up the length of the toe from the base of the toe to toe pad. Complete each toe three times.

3. WEBS — HOW TO RELAX TENSION IN THE REFLEXES RELATED TO THE NECK AND SHOULDER AREA

PlantarWork Section B by grasping the right foot with your left thumb on the plantar side and your left fingers behind. Vertically using your thumb walk method, inch upward between the valleys of the bones (called the metatarsal bones) starting where Section B and C meet. Do all four valleys. Repeat three times up each valley.



5. SECTION C — INSTEP — MIDDLE OF THE FOOT — HOW TO RELAX TENSION IN THE REFLEXES RELATED TO THE STOMACH, LIVER, PANCREAS and SPLEEN AREAS

Using your thumb-walk method, work Section C in a diagonal and/or horizontal direction covering Section C three times.

Heel

7. SECTION E — HEEL AREA ON FOOT

Holding the heel area, take one of your knuckles of the left hand and make circular pressure point patterns in Section E. Press and stroke along the U-shaped sides of the heel with your knuckle.


8. TOP OF FOOT [DORSAL] — HOW TO RELAX TENSION IN THE REFLEXES RELATED TO THE BACK

ToesUsing both of your hands, place your thumbs on the plantar side of the foot and wrap your other fingers around the top of the foot. Find the valleys between the metatarsal bones and press and release your fingers (use your index and/or middle fingers) down the valleys toward the ankle area. Complete your valley journey toward the ankle area three times.

9. ANKLE AREA — HOW TO RELAX TENSION IN THE REFLEXES RELATED TO THE GROIN LYMPATHIC AREA

With your left middle finger, press-release into the slight indentation that goes across from ankle bone to ankle bone.

10. LATERAL SIDE OF FOOT — HOW TO RELAX TENSION IN THE REFLEXES RELATED TO THE LATERAL SIDES OF THE BODY SUCH AS THE ARMS, LEGS, HIPS AREAS

With your left thumb on the plantar side of the foot and your left index finger on the top side of the foot, in a pinching-like fashion, pinch the lateral side of Zone 5 going from top to bottom and bottom to top three times.

Spinal

11. MEDIAL SIDE OF THE FOOT — HOW TO RELAX TENSIONS IN THE REFLEXES RELATED TO THE SPINAL AREA

Cupping the heel of your right foot in your left hand with the thumb resting at the heel area, thumb walk up the medial side of Zone 1 to the top of the big toe.

12. CONCLUSION

Rub and stroke your foot once again. Do the other foot. Once both feet are complete, take some lotion and work into your feet in a massaging manner. Pause and take a couple of deep breaths in through the nose and exhale out through the mouth slowly. Feel the effect of this circulatory work on the body. Notice the stimulating, yet grounding feeling throughout your whole system.

Questions or comments? Please contact Danielle.

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Well-Tempered Life The Well-Tempered Life:
Coach Yourself to Wellness

Publisher: Morgan James, NY.
Paperback, pp. approx. 160.

Danielle distills her 30 years' experience in the healing arts into this book and writes about the three areas that she has found most effective: yoga, personality diversity and reflexology. To read more about this book or order a copy, click here.

Coaching Services

Arrange a coaching session with Danielle. More info here.

Reflexology Sessions

Danielle gives reflexology sessions at the Shaw Chiropractic, Wellness Centre, Oakville, ON. More info here.

Reflexology Related Courses

Teacher Training
July or August 2017,
date TBA. Oakville, ON
Lower Leg
June 10, 2017
Halifax, NS
Upper Body
June 11, 2017
Halifax, NS
Foot Reflexology
Start: Aug. 9, 2017
Oakville, ON

If you are interested in these or other programs, please contact Danielle.